20 Min Cardio | Spin Bike Workout 

Welcome to another workout on GCN Training! This week we're working on short, sharp, anaerobic efforts so, despite this being a short session, you'll certainly feel the burn by the end!
The session:
2 mins warm up
1 min out of the saddle (8/10 effort)
1 min seated (8/10 effort)
1 min easy
X4
30s out of the saddle (8/10 effort)
30s seated (8/10 effort0
1 min easy
X2
Cool down for 2 mins
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Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
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